Interested in getting bigger/stronger, a few questions

[jww13]

I am 18, 5'-8, and 140 lbs. I have lifted several months (total) and maybe 2 months consistently (if you can call that consistent ).

Right now I'm in the middle of an HST cycle (hypertrophy-specific training, www.hypertrophy-specific.com), attempting to put on some muscle mass. I'll be done in about 5 weeks and afterwards I'd like to gain strength as well as size (instead of just size with HST).

Would westside be good for me? With a current 1RM on bench for 185, how long would it take to get to 225? Would I gain much size with westside?

I don't want to be big and weak, but I don't want to be strong and remain small.

I've read in several posts that some of you older guys wished you had gotten into PL'ing at a younger age, perhaps 18? Well that's where I am now, so I'd like to know what you guys recommend?

thanks

 

[spatts]

jww, I'm not a man, but I will tell you my personal experience in training with the WSB methods. I want to precursor this by saying that I do WSB because I tried it and it works for me. If it didn't, I would do something else...so I'm not trying to sell you on a single method, although I'm totally sold on it personally.

OK...

1. Would westside be good for me?

- Only one way to find out. One of the reasons I benefit from this training is because of variety...it involves speed work, hypertrophy work, strength work, GPP, and specified recovery. Because of the variety, there are more types of muscle fibers recruited, and possibly more success. In other words, when you're doing EVERYTHING, something's going to happen. Just a matter of odds, I suppose.

2. How long would it take to bench 225?

- Depending on the form you use now, a simple switch to powerlifting bench form may render a 225 bench in a short matter of time, if you're not capable already. Expect to add weight every single workout, especially at first. To this day, I have yet to lift the same weight twice in a row on ME day. Set no ceiling. I can't tell you when you will hit 225, but if you believe you can, I assure you, you will. One great thing about westside is you get to learn your weaknesses. This will help you prevent injury through partial work, and help you to also prevent injry through chaos recovery and sensitivity to the weak link. Let me put it this way: of floor press, 2 board, 3 board, 4 board, 5 board, lockouts...the whole gamut of partials from botton to top...my max effort raw bench has never been more than the LOWEST of these numbers.. Knowing your weakness is a valuable tool. Find it, and demolish it!

3. Would I gain much size on Westside?

- Depends on your genetics...for the most part, I'm going to say yes. If you are very dense in fast twitch muscle fibers, you may grow like a weed on this program...I do. Like I said before, this program has SO much variety, that it's hard to NOT maximize every fiber type, and initiate the catabolism that leads to the anabolic reaction of growth. I have added 20 unassisted pounds of muscle to my frame since I started PLing 10 months ago. Also, I was so torn up from the typical shit form bodybuilders use, that I could barely bench the bar anymore. I have added 600 pounds to my three lifts in 10 months, while adding muscle and dropping 5% body fat. Will this happen for you? I don't know. Again, one way to find out.

I'm not an "older guy" but I definitely wish I had done this before. If you are solely interested in body building, I recommend 5x5. It's very similar, in variety principal, to WSB, but split by body part rather than lift. People like Needsize who use this method do not draw a line between form and function. They lift heavy because they know that strength lends to size. They use a variety of rep ranges, though, just like WSB. If you really want to compete in PL for a while, I'd highly recommend giving WSB a try. If it doesn't work for you, you can always change things up.

Good luck!

 

[jww13]

Spatts, thanks for answering all my questions.

I'm not interested in competing in bodybuilding or in PL'ing, but I WOULD like to gain a lot of size and strength, just for myself.

With what you told me, I think I'll try 5x5 after HST is over and see how that works for me.

I do have another question though, what did you mean by:

depending on the form you use now, a simple switch to powerlifting bench form may render a 225 bench in a short matter of time, if you're not capable already.

The form I've always used is a grip a few fingers from the inside smooth part of the bar (and a couple inches between my pinkys and the rings), and I would lower it to the middle of my chest, with my elbows out the entire time.

I've always felt excessive pressure on my shoulders at the bottom of the press when I'd use heavier weight, and never knew I was supposed to hold my elbows in.

I read the Benchpress v1.0 and tried to follow the form as it's explained in there, but I feel as if I don't have as much power when I keep my elbows in and lower the bar to the bottom of my chest (top of abs). It feels like I'm pushing the weight towards my feet instead of straight above me.

Any idea what I'm doing wrong?

 

[spatts]

You are doing it right. And while it may feel weaker now, because you are using you WHOLE body (leg drive, tight back, squeezed traps driven into the bench, tight shoulders, arms in, etc...), rather than just the pecs, you will ultimately move more weight. You'll take one step back to take two forward later. Just because you're not isolating your chest doesn't mean your chest won't get worked. That's like saying you don't work your quads when you squat, just because you primarily drive with your glutes/hips/hams. It's far too compound to leave anything untouched.

 

[jww13]

So should I always press this way no matter the weight/reps I do, or is this only for maxing?

Also, are you saying that as I get used to this "new" form, I'll begin to press more weight than I could with my "old" form?

Thanks again for the reply.

 

[spatts]

I always press this way. No sense in leaving my shoulder on the floor next to the bench.

Yes, I am suggesting that you will likely press more in the long run this way than the other way. Powerlifter bench is compound, bodybuilder bench is isolated. Would you rather knock down concrete pillars with a Yyugo, or with 5 bulldozers? It's just a matter of recruitment. More fibers to do work = more work done.